Mustard greens, also known as leaf mustard, are one of the most nutritious of leafy vegetables. These greens are believed to have more vitamin A, carotenes, vitamin K, and flavonoid anti-oxidants than some commonly-consumed fruits and vegetables. This crispy, leafy vegetable belongs to the Brassica family, which also includes cabbage, broccoli and Brussels sprouts. The leaves, seeds and stems are used in Indian cuisine, particularly in Punjab and Pakistan, where the popular sarson da saag (mustard greens) is prepared.
Health benefits
Mustard greens, like spinach, are a storehouse of many phyto-nutrients that promote health and prevent disease. The greens are very low in calories and fats. They contain fibre that helps control cholesterol and improve bowel movements.
Fresh mustard greens are an excellent source of several essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium and manganese. Regular consumption of mustard greens is known to prevent arthritis, osteoporosis, iron deficiency anaemia and believed to protect from cardiovascular diseases, asthma and colon and prostate cancers.
Now, for a recipe.
Sarson da Saag
Ingredients:
Fresh mustard leaves: 5 bunches
Fresh spinach leaves: 2 bunches
Refined oil: 5 tbsp
Sliced ginger: 15 gm
Sliced garlic: 15 gm
Sliced onion: 50 gm
Green chillies: 4 nos.
Salt to taste
Cornmeal: 2 tbsp
Method: Heat three tablespoons of refined oil in a pan. Add ginger, garlic and onion and sauté for two to three minutes. Roughly chop the mustard leaves. Add them to the pan and stir. Roughly chop spinach. Add them to the pan and stir.
Break the green chillies and add them to the pan. Now, add salt to taste and stir well. Let the greens cook till they turn soft.
Add cornmeal dissolved in a little water and continue to cook till the greens are completely cooked. Cool and grind to a coarse paste. Transfer to the pan. Add the remaining refined oil and mix. Simmer for two to three minutes. Serve hot with makki ki roti .
Executive Chef
Vivanta by Taj - Connemara
